Lake Murray – GOAT

It was a perfect day in the gloom. Not too cold not too hot. Just right. 12 pax came out to get better and in true GOAT fashion there was plenty of tunes and plenty of chatter. The chatter stopped once YHC started the workout. Conditions: 51 degrees and Clear COP SSH x20 Windmill x20 …

11 PAX including YHC took full advantage of the great weather to get better. Warmup- LAC IC x 10 each way TTH IC x 10 Mosey around Spring Hill High School to circle back to the picnic benches where it was discovered that I actually had a charged speaker to enjoy some early morning ear …

8 pax brave the crazy weather and get their hair wet. The Thang: Warm up: SSH x 30 IW x 20 2 pax grab some YHC supplied corny-keg coupons and the rest grab 2 blocks and head for a little bit of cover. As the wind blew the rain under and around the cover, we …

Weather: Rainy and low 40’s. COP: SSH x 25 Windmill x 25 (with a Magoo drive by) Arm Circles x 15 each way TTT x 20 To the block pile. Grab a block and follow the Q. Cusak on the Q’s command Line up at the area behind CATE center where the little houses looking …

9 pax posted at GOAT and got 2019 started right. Work was done. Conditions: Upper 60’s; Humid; Not raining, but the ground was wet. COP Circle up; get blocks; get blocks over to the driveway at the middle school at the intersection with Hwy 176 (in the light); circle back up. 10 Burpees (OYO) 15 …

10 pax including 3 out of town guests who picked a bad day to come to GOAT, learned the many varieties of the Burpee. Weather: Perfect, nice and crisp mid to low 40’s. The Thang: Warm up: SSH x 20, no make it 30 to buy time for Hokie to get out of his truck. …

6 pax come out for a Q-less game of playing cards. The Thang: Warm up: Rico provided the direction SSH x 20 TTT Can’t remember the rest. I led us over to the Middle School to play some cards. Wrapped up our game for a short version of Mary at the SF. Announcements: Rico provided …

3 of the bravest pax show to survive the freezing, gale-force rain storm to play cards. The Thang: Warm up: SSH x 20 Merkins x 10 IC Given the low turnout and no pre-scheduled Q, we whipped out the big deck and mosey’d to the card table for a friendly game of F3 cards. Work …

7 PAX showed this morning after a solid rain to get a sweat on in the gloom. After our initial time spent at Billy (5 total PAX) , we got together and decided to put in some work. YHC could tell Rico remembered one of my previous workouts fondly, and as luck would have it, …

Conditions: 60 and a little breezy 9 Pax Came out and got better. YHC took the Q at the last minute and bounced around some ideas of what to do. Well when in doubt always go back to old workouts that are effective. COP: SSH x 20 TTT x 20 Little Arm Circles x 15 …

Once again the Oliver Gospel Mission is partnering with Midlands churches to provide a traditional Thanksgiving Day meal to hundreds of families. A family will be able to prepare this much anticipated meal when they receive a box that contains all the foods that will undoubtedly be prepared at our homes on November 22. See …

When: December 1, 2018 6pm-until (we have to be out by midnight) Where: 1033 Portrait Hill Dr Chapin, SC 29036 (Portrait Hill Neighborhood Clubhouse-Across from Chapin Middle School) Party Q’s: Uncle Rico and See Alice The Thang: To celebrate the holiday season F3 Lake Murray is throwing a party for the Pax and their M’s. …

Fall finally feels like it’s ready to show up and stay, and subsequently it has become apparent that YHC needs to start showing up to boot camps more regularly. Slate and Lapdog have been kind enough to drag my aging yet petite behind on several runs recently, and have encouraged me to make my way back …

10 pax come help me get over the hill in 70 degrees and 99% humidity. The Thang: Warm up: SSH x 40 (The magic number) Why just SSH’s? Because that’s all it took to warm up. Grab a block and Native American jog to several strategic and well planned stopping points while Cusaking to the …

8 pax enjoy a single light breeze and the rest of the 70 something and 120% humidity The Thang: Warm up: SSH x 20 Imperial Walkers x 20 TTT x 10 nice and slow Mini lap around the parking lot ending at the beloved brick pile. Grab a block and keep it close. There are …

5 Pax joined for Billy before Bootcamp. Slate did an awesome job of leading. 11 pax came out to join YHC for a little trip around the GOAT that ended at everyone’s favorite block pile The Thang: Warm up with some: SSH x 25 TTT x 15 Windmill x 20 LIttle Arm Circles x 15 …

11 pax go on a reconnaissance mission to bring back the other spare tire we lost. The Thang: Warm up with some: SSH x 30 TTT x 20 Windmill x 20 Imperial Walkers x 30 Warm up lap around the HS to get the blood flowing Stop at the pull up bars for 30 Mountain …

8 pax denied the old fartsack to come out for an Uncle Rico return Q. I am getting old and my body recently let me know it so had to take a break but to everyones delight I am back. We had a nice group at Billy prior to bootcamp with some solid 2nd F …

7 pax take a dive into our 90+% humid 70 degree morning The Thang: Warm up with some: SSH Hill Billies if I remember correctly LAC’s forward and back OHAC’s and finish WU with a mini lap around the HS building. Grab a block and line up facing the pull-up bars. Break into 3 groups …

Before the workout, Billy GOAT was held where a very important discussion occurred on our inner struggles and difficulties we have with talking with someone before those said struggles become too overwhelming to talk about. That’s where we all agreed that we as brothers need to rely on each other when these situations arise. …

5 Pax defeated the fartsack and humidity for a 1 mile fun run and some. The Thang: Warm up: SSH x 25 IC IW x 20 IC Hillbillies x 20 IC Little Arm circles – 10 each way IC And some OHAC’s to warm up those shoulders. Finished our warm up with a little over …

60 degrees and just about perfect day in the Gloom 10 pax gathered as YHC wanted to push the Pax and get those muscles ready for beach season. COP SSH x 20 TTT x10 Windmill x 20 LBAC x15 both ways Round 1: Start at end line 25 curls Run to first soccer goal Do …

Boot camp is the foundation of F3Nation. All the rucking, running, etc are great and wonderful opportunities to be together; however, the work of Getting Better and Being Better happens in the Gloom at boot camp. It’s there where you challenge yourself; more importantly, it’s there where your presence and willingness to work alongside all …

4 Brave souls defeated the fart sack (and early work schedules) for a workout in near-death temps of 67 degrees at GOAT. The Thang: Warmed up by grabbing some blocks and heading to the soccer field. SSH x 20 Little Arm circles – 10 both ways OHAC’s x 20 It was to be a Tabata …

Well the cold weather made its return and YHC was hoping it did not scare off any Pax. Some became victim to the Fartsack but 7 showed up for some childhood memories of the car game UNO. Conditions: Cold ( about 30 degrees) COP:20 SSH 20 Windmills 15 TTT 20 Little Arm Circles both …

8 Pax put on their sledding mittens and braved the brisk 23 degrees at GOAT. The Thang: Warmed up and gave a couple pax a scare with a run around the school. Fear not, there was no Murph waiting at the end. SSH Windmills Little Arm circles both ways And some OHAC’s to warm up …

YHC is not the most imaginative guy in the world. So when it is my time to lead I often borrow ideas from other PAX around the region. Well I got my inspiration for this workout from my man Lumbergh over at Depot. Made a few tweaks but it did not suck any less. COP …

8 pax come enjoy the parking lot of fun. End up doing work. Weather: Perfect The Thang: Warm up with some: SSH Hillbillies Merkins OHAC’s LAC’s forward and back Head over to the block pile. Grab 2 bricks and a block. Repeat the circuit below as many times as we can: 1-10 squats IC 2-10 Merkins …

7 Pax came out in the gloom hoping not to see any ghosts or goblins roaming around. Conditions: in the 40’s but nice COP: Windmills x 20 TTTx 20 Little Arm Circles x 15 both ways IW x 20 The Thang: So YHC was trying to figure out what to do on Halloween. After racking …

When: December 2, 2017 6pm-until (we have to be out by midnight) Where: 1033 Portrait Hill Dr Chapin, SC 29036 (Portrait Hill Neighborhood Clubhouse-Across from Chapin Middle School) Party Q’s: Uncle Rico and See Alice The Thang: To celebrate the holiday season F3 Lake Murray is thowing a party for the Pax and their M’s. …

Weather: Wonderful! Around 48 degrees The Thang: 12 pax came to enjoy our 3 or 4th first day of Fall with a quick warm up with 20 SSH IC and 5 merkins also IC. Head over to a couple of Skunky kegs????? Grab 2 blocks, two tractor tires and line up on the curb. 10 stations …

YHC does not always come up with the most original Q’s. But guess who does? Other Pax in F3 Midlands. This workout came straight from the mind of Plan B. I modified a little but the same suckfest that he laid down on the men of Foxhole I laid down on the me of GOAT. …

The 2018 Palmetto 200, a signature #CSAUP event for F3LakeMurray, is scheduled for March 23-24 (Friday and Saturday), 2018. YHC is honored to serve as Q of this excellent event. As you likely know, the Palmetto200 is a “unique, overnight running adventure in which you and 11 friends cover 200(ish) scenic miles from the Columbia area to …

9 pax entered the gloom this morning ready to tell their account of the eclipse. YHC didn’t hear any of it because I always get there @ go time. I’m sure they were great! God is good and showed us the beauty he created @ 2:41 yesterday. Truly awesome! Conditions: 76° and humid Disclaimer The Thang: …

It was late afternoon on Wednesday when YHC noticed there was no Q listed on the sheet for GOAT. In an effort to get the daily Q list out, YHC asked if there was anybody lined up. This quickly morphed into an EH by the pax of GOAT for an Nan’tan Q. In an effort …

Struggled to get computer time past week and a half. More importantly, did everyone Notice MIB hasn’t been here? (decoy flares deployed) Weather: South Carolina The Thang: Not much of a warm up, cause it was warm out and we’d get our chance. Go grab a block, not just any block, but one that is …

10 Pax came out to the gloom to get better. Humid as always but that didnt stop plenty of mumble chatter along the way. COP SSH x 25 WIndmill x 20 TTT x 15 Imperial Walkers x 20 Little Arm Circles x 15 each way The Thang: Count off by 1’s and 2’s. 1’s-Farmers Carry …

So after almost three years of the agonizing commute into downtown from Timberlake, YHC and family finally decided to make life “easier” and move closer into town into the unofficial F3 AO of The Preserve at Rolling Creek. Of course we also decided to do it on the hottest Saturday of the year with 2.0 …

Nineteen men posted at The Mission today. Men from G.O.A.T., Strut, parts far and wide from the Lexington and Columbia Regions, and ofcourse the men of the Oliver Gospel Mission, men with addictions who participate in a rigorous program at the Oliver Gospel Mission. By the way, you’re a “member” of The Mission if you’ve …

6 Pax came out for YHC’s Q on a brisk, clear morning. Temp was around 37 degrees and YHC decided we needed to break in the new athletic field that the tax payers were so kind to build for us (and the kids at the middle school) Last week YHC had the privilege to join …

On March 28, 2015 a new kind of AO was formed in downtown Cola, somebody came up with it’s name-The Mission. The familiar F3 mission statement applied: To plant, grow and serve small workout groups for the invigoration of the male community leadership. What made The Mission a “new kind” of AO was the male …